Comparing Nutrients in 300 calories Zucchini Summer Squash with Skin VS Canned Carrots with Salt

Weight per 300 calories

• Zucchini Summer Squash with Skin: 1765g
• Canned Carrots with Salt: 1200g

Drained Canned Carrots with Salt have 1.5 times more energy per unit of mass than Raw Zucchini Summer Squash with Skin, which is very low in comparison to other foods. Zucchini Summer Squash with Skin having very low energy density.

Discover which food has more nutrients per 300 calories - Zucchini Summer Squash with Skin or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Zucchini Summer Squash with Skin	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.82% 5.65g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	4.63% 1.5g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	67.3% 1.08g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.2% 55g	51% 66.5g	130g per day for Men 19-50 years
Sugars	61% 44g	41% 29.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	33.6% 24.4g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	46.4% 17.6g	47.4% 18g	38g per day for Men 19-50 years
Protein	38% 21.4g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	19.6% 176μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.7% 7.96mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.88mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	106% 424μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	351% 316mg	36% 32.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.2% 76μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	28.2% 282mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	81.6% 6.53mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	136% 3.12mg	235% 5.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	96% 671mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	135% 4606mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	51.3% 5.65mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	45.2% 1673g	30% 1115g	3700g per day for Men 19-50 years

Zucchini Summer Squash With Skin VS Canned Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Zucchini Summer Squash with Skin or Canned Carrots with Salt?

Lets compare vitamin content per 300 calories of Zucchini Summer Squash with Skin vs Canned Carrots with Salt:

• 300 calories of Zucchini Summer Squash with Skin have 3.7 times more Vitamin B1, 4.6 times more Vitamin B2, 1.2 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6, 3.9 times more Vitamin B9 and 9.7 times more Vitamin C than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 37.9 times more Vitamin A, 4.2 times more Vitamin E and 1.5 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Zucchini Summer Squash with Skin vs Canned Carrots with Salt:

• 300 calories of Zucchini Summer Squash with Skin have 3.3 times more Magnesium, 2.3 times more Phosphorus, 2.1 times more Potassium, 1.8 times more Zinc and 1.5 times more Water than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 1.3 times more Copper, 1.7 times more Manganese, 1.4 times more Selenium and 20.6 times more Sodium than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Canned Carrots with Salt contain similar levels of Calcium and Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Zucchini Summer Squash with Skin have 8.2 times more Omega 3, 1.5 times more Sugars and 2.8 times more Protein than Canned Carrots with Salt.
• Both Zucchini Summer Squash with Skin and Canned Carrots with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Raw Zucchini Summer Squash with Skin as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 300 calories.